We often get asked about whey and casein protein and one of the most commonly asked questions is which one should I take?
The short answer to that would be that it depends, Neither of them is “better” than the other one, as they are both intended for different purposes. Both types of protein come from the same source (dairy milk), but have different and unique properties, benefits and uses.
Whey protein
Whey is a great source of protein, fats, carbs, minerals and vitamins. It has been used for thousands of years due to its strong amino acid content, aiding muscle tissue recovery and improving bone density. In fact, Hippocrates prescribed whey protein to his patients in Ancient Greece as medicine for boosting the immune system and improving strength.
Whey is absorbed quickly by the body, which makes in an ideal supplement for building lean muscle. It has been shown to be the best type of protein for building muscle due to its complete amino acid profile. Whey is the only type of protein that contains all of the essential amino acids (EAA).
Benefits of whey protein include:
- Increased muscle protein synthesis (MPS)
- Increased fat burning
- Improved insulin sensitivity
- Suppressed appetite
- Increased glutathione production (Antioxidant)
- Decreased cholesterol
Whey comes from a process, whereby the protein is separated from dairy milk by adding a specific enzyme to it (rennet extract), which forms curds and whey. The curds are then collected and used to produce cheese and the leftover liquid is whey protein, which undergoes filtering processes to achieve its powder form.
However, whey protein only makes up 20% of dairy milk, with the other 80% being casein protein. The main difference from it’s whey counterpart is that casein is digested and absorbed by the body much slower.
Casein protein
Casein protein has a thicker texture than whey and once its ingested it begins to clot in your stomach. This slows down the rate at which the food is emptied from the stomach, meaning that nutrients enter the bloodstream at a steady rate.
This makes casein protein very efficient in nutrient supply over a long period of time, which can come in handy when you’re in a catabolic state and not getting any nutrients in – for example, during sleep.
Benefits of casein protein include:
- Increased muscle protein synthesis (MPS)
- Increased fat burning
- Increased muscle retention, when on a low calorie diet
- Appetite regulation
- Increased bone density and teeth enamel boost
- Improved colon health
- Improved immune system
- Increased antioxidant production
Studies have shown that casein protein takes around 7-8 hours to digest, giving the body a steady stream of nutrients during that time.
The slow digestion and absorption of casein protein makes it the ideal supplement to take before bed, since sleep is the longest period spent without getting any new nutrients. Casein protein can effectively prevent muscle breakdown during that time.
In one clinical study it was demonstrated that consuming a casein protein shake before bedtime helped to increase type 2 muscle fiber size by 8.4 cm2 in the supplement group, compared to 4.8 cm2 in the training-only group among strength-training men.
Whey or casein?
When it comes to replenishing muscle protein quickly, casein protein is undoubtedly less effective than whey protein. However, casein does beat whey protein, when it comes to extending the anabolic effects and muscle protein replenishment over a long period of time.
Many athletes will include both types of protein in their supplement stack. You can use whey protein pre or post-workout to start recovering and building new muscle and casein protein before going to sleep, to keep your body and muscles fueled throughout the night.
Casein is also commonly used by athletes in sports, where regulating your weight is important, such as horse riding, boxing and MMA, among others. Casein can help you feel fuller, without having to over consume calories, while still getting nutrients in.
Both types of protein have their own unique properties and can easily be used together for the best results. You can use whey protein during the day, preferably before or after a workout and casein protein before bed or whenever you are going to be without food for several hours at a time.
This article first appeared on GYMNASIUMPOST.com on 4th May,
